So much conflicting advice is given on the internet, and the question is, what to do, how often, and the intensity required. So, to make things easy, mid-life health advocate Liz Earle provides some basic advice to help women ease into strength training and benefit from the activity in the long run.
A growing amount of research is being done to show the importance of strength training as people age. In fact, a study published in JAMA Network Open, involving over 5,000 women aged between 63 and 99, found that women with more muscular strength had a reduced risk of mortality. The study further confirmed the importance of maintaining muscular strength as part of healthy aging.
Liz Earle is now in her sixties and has talked extensively about why she decided to take up strength training. She said she realized that the emphasis was no longer on appearance, but on the importance of maintaining health and wellness as she ages.
Bodyweight Training
She also emphasizes the fact that women need not invest in equipment and that they can begin with bodyweight training, as this is as important as the actual equipment-based training, especially in the early stages.
She often talks about the importance of push-ups as an example. Although this is an easy exercise, she states that she is using her own body weight to push against the ground, and this is considered resistance training. She said she could only do a few push-ups when she first started, but now she could do multiple sets.
Move at a pace that suits you
Another important reminder is to avoid comparing yourself to others. As Earle explains, fitness routines may vary, and one may need to adapt a routine that is different from that of another person.
Earle also emphasizes the need to focus on your own progress and to ensure that you are doing the exercises correctly. Moving at a steady and manageable pace ensures the ability to build strength while getting the best out of the exercises.
According to Earle, the best approach to building strength is to start small, stay consistent, and track your progress. This approach ensures that you are able to build strength and improve energy levels over time.
Build strength gradually
Progressive overload is an important element of building strength, but you don’t need to rush into this. As Earle explains, building strength is a process that may take a number of years. For instance, Earle is able to lift heavier weights while doing exercises such as squats and arm movements, but this was not the case when she started.
As Earle explains, she started with very light weights and was only able to do a number of repetitions. As time passed, Earle was able to lift heavier weights, and this helped to change her body composition.
As she pointed out, building muscle mass helped to reduce body fat, and this improved her ability to move around. The important message is that you don’t need to go to extreme measures to build strength. As Earle explains, your can start small and stay consistent to get the best results.
